Take the first 5-10 minutes of each CFE class to warm-up & stretch out. If you aren’t sure what to do, you can use this as a guideline:
Samson Stretch
15 Air Squats – hold the last one using your elbows to push out on your knees and stretch the inner thigh
Calf/Hamstring Stretches
At 6:40 we will start with drills and skill work.
CFE Main Wod: 6 x 400m Repeats (2:1 Rest) – So, if it takes you 2 minutes to run the 400, your rest will be 4 minutes. Try to keep your pace consistent on each of these. The goal is not to deviate more than a few seconds per interval
As I mentioned previously, please bring a watch if you have it. I will be able to get some of your times, but if we have a great turnout like we did Tuesday, I may not be able to keep track of all your splits.
I missed the 1 mile time trial Can I do own on my own and give you my time?
You bet! Try and get it in sometime before next Tuesday’s class so it will be a good reflection of your current ability.
Chris, Wish I could make it tonight! I will be excited to attend next Tuesday and Thursday. BTW great time on the WOD this am!
For those that made it tonight, great job! Everyone was very consistent with their times and this will only improve as we get further into the training. Nice work!!!
Next time – I’m going to sand bag it like that other dude did so I can run a 1:20 on the last sprint….Keith.
So nice to see everyone working so hard to ramp up their Endurance! Great work to all in the Endurance class and to those who did the WOD or both! We had a fantastic OnRamp class as well!
Thank you Caitlin S. for voting to not penalize the inconsistent ones ! I am glad you have a kind heart, and burpee-phobia like I do.
my one mile time trial 11:15